Program

Are you ready to get into the best shape of your life?

As your trainer, I will personalize and put an individualized nutrition program together for you that will produce incredible results.  Consistency with your nutrition and exercise will play a huge part of your success in getting everlasting results and maintaining them year round. You will learn how to set Specific, Measurable, Attainable, Results-Driven, and Time Bound Goals to stay motivated. I’ll inspire you to achieve a healthy level of fitness and have fun doing it. I’ll focus on your unique goals and interests to design an innovative program that gets results for you.

Getting fit has many rewards. Everyone wants a lean, tight body. But exercise, when combined with good nutrition, also results in disease prevention, stress reduction, and a healthy lifestyle. Exercise can also provide emotional benefits like a positive body image, improved energy level, self-confidence, and an optimistic outlook.

Embarking on a fitness program will challenge your body to reach its full potential. Your physical improvements will include:

• strength & endurance
• power & speed
• mind-body coordination
• agility, balance, and flexibility
• mental toughness

Your path to fitness can be a fun experience. I’ll introduce enjoyment into your workouts that will motivate you and reward your hard work. San Diego Personal Training sessions include a combination of cardiovascular conditioning, weight training, and stretching. With these tools, I’ll work one-on-one with you to create a program that meets your goals.

Cardiovascular Conditioning

The heart is the most important muscle in the human body. Without a healthy, conditioned heart, it does not matter how big your biceps become.

We’ll work together to increase your cardiovascular conditioning to reduce body fat. I’ll help you train so that your heart reaches its optimal rate for burning fat.

A few activities which increase cardiovascular health are walking, running, biking, rollerblading, swimming, treadmill, stairmaster, elliptical, and my favorite the stepmill. Cardiovascular training should be performed 3 to 5 times per week, lasting 35 to 55 minutes per session. I can help you make this time as fun and enjoyable as possible.

Weight Training

Weight training has many rewards. Your hard work in the weight room will improve muscle definition, develop more lean body tissue, strengthen muscles, improve posture, and increase metabolism (to burn more calories even at rest).

I’ll teach you proper form and the benefits of each exercise. And I’ll challenge you to progressively increase your level of strength and get the maximum benefit from your hard work. Weight training includes working with free weights (barbells and dumbbells), weight machines, cables, tubes, and body-weight resistance.

Stretching

Stretching is an integral part of any fitness plan. That’s why I incorporate stretching into every workout. I’ll demonstrate safe, effective exercises that increase your flexibility and joint mobility.

You’ll find flexibility provide several benefits:

• Decreases risk of injury
• Increases range of motion
• Improves posture
• Relieves muscle soreness
• Promotes mental relaxation

Stretching is a favorite phase of a workout for many clients. Following a hard workout, stretching is your time to relax.

Monitoring Your Progress

Progress charting is essential in personal training. As you see your progress occur on paper, your self-esteem and confidence grows.

These are ways I can help monitor your progress:

• Help in setting achievable goals
• Perform initial fitness testing to form a baseline from which to work
• Take body measurements
• Monitor your heart rate to target its optimal training zone for burning fat
• Provide constant feedback throughout your workouts

Nutrition

Nutrition has the most important role in getting fit. It’s a commitment you make for the rest of your life. A healthy, nutritionally balanced diet will give you more energy during your workouts, which leads to better results. Properly controlled caloric intake will decrease your body fat and allow you to supply your growing muscles with the nutrients they need.

I’ll ask you to keep a journal of your diet and supply you with an individualized nutrition plan. Together, we’ll analyze problem areas. I’ll advise you on diet modifications you can make immediately to maximize the results of your exercise program. My goal is to help you lose fat, build muscle, increase your energy, and improve your overall level of health.

What To Look For When Looking For A Personal Trainer

You can find one on every corner, but how do you find the one that’s right for You
There comes that time when you decide you need professional help – whether your cold’s not going away and you need to see a doctor, cutting your hair with a razor is not producing the most graceful results so you go to a barber, or you’re not getting the fitness results that you want so you seek a personal trainer. Like with any other professional assistance, you want to make sure you get someone who knows what they’re doing and knows what you want. A personal trainer is not a one-stop deal. This is someone that you will be spending the next couple of weeks, months or years with, so you want it to be someone who can not only help you attain the goals that you want, but surpass them.

Check the Background of the Trainer

Many trainers think that their personal appearance should give you confidence that they will produce the same results for you. Don’t let it fool you. You want a trainer that not only takes care of him/herself, but will know how to work with your body and concerns. Make sure that this trainer has proper certifications and extensive experience working with a variety of clients. There are numerous certifications out there, so be sure to research them before you commit – an online 2-hour quiz and a piece of paper is not enough to qualify a trainer. The same way, a bachelor’s degree is not enough to say a trainer knows how to work with a client; years of experience create deeper knowledge and diversity in a trainer’s technique. It’s important that when being pushed to your fitness limits, safety is a primary concern. Your trainer should know how far to take the workout and when to let you cool down. Wanting all your results to come true in one day is not possible, and a trainer who makes that kind of promise is certainly not certified to train you.

Set Clear Expectations With Your Personal Trainer

In order to help you attain your fitness goals, a trainer must know what they are. To start, you want to be honest about your current fitness levels. This is just a starting point and you will only be going up from there. If you’re unsure of what your level is, let your trainer help find that starting line for you and work from there. As you progress, you want to make sure your trainer is creating work out plans that will work for you. If you’re looking to increase your cardio level and get toned, working on lifting heavy weights a majority of your session is not going to get you there. Communication is key to getting the results you’re looking for – make sure you keep your trainer informed on where you see your performance and expect the same communication back. They should always be setting your next milestone and pushing you toward those results, so be clear on what you want those results to be. Being on the same page of what is important for you is what will get you reach those goals.

Train and Learn

Working with a personal trainer should also be a learning experience, not military bootcamp. If your trainer is shouting orders at you and you’re just trying to get through them, then it will not be a lasting fitness change. You want to be sure that your trainer explains the movements you are doing and their effect on your body. This way you can learn how your body reacts and continue to grow your fitness level. Understanding what you’re doing in class will allow you to take that knowledge with you when you work out on your own. This way, when you’re in a session, you can continue to move forward with your trainer.

In and Out Calories

Your trainer shouldn’t only be concerned about the calories you’re burning, but also be educating you on the calories you’re taking in. A good personal trainer will have a wealth of knowledge in nutrition and should be guiding you in an overall lifestyle change that will benefit your fitness and health. Be sure to consult your trainer on the importance of the intake of your food to balance your training levels. Come up with weekly or monthly nutrition goals together that will help you achieve your goals. Your trainer should be able to guide you through varieties of meal options that will work for you – it will be those things that can take you to the next level when you are not at the gym.

After All, the First Part is Personal

While last and certainly not least, it is one that will be more obvious than your future six-pack abs. You want to make sure you get along and enjoy your personal trainer. You should be coming to class excited to work with your trainer, not dreading the next hour. On the other hand of that, your trainer should be focused on you for the next hour. You’re making the investment into yourself, so be sure that your trainer is giving you that same attention when you are there. Professionalism is key here – your trainer should be respectful and patient. If there is something you’re not getting or an exercise is just not working for you, it should be okay to address it, after all, this is about your health and body. Be open with your trainer and be open to their feedback and knowledge. Your goal is to be more fit and healthy, and with the right trainer that understands these goals, and you, you will reach fitness levels you never thought were possible before.

Low Impact Aerobic Workouts

1)

5 Rounds
12 Ring Rows
12 Captains Chair
400 Meter Run

25 Minutes Stairmaster

2)

4 Rounds
15 Wall Balls
10 Burpees
500 Meter Row

30 Minutes Stairmaster

3)

4 Rounds
12 Box Jumps
15 Kettelbell Swings
300 Meter Ski Erg

30 Minutes Stairmaster

4)

50 Minutes Stairmaster

5)

5 Rounds
60 Jump Ropes
500 Meter Row
40 Russian Twists

6)

5 Rounds
300 Meter Ski Erg
400 Meter Run
500 Meter Row
.6 Air Bike

20 Minutes Stairmaster

7)

5 Rounds
10 Box Jumps
10 Wall Balls
10 Burpees
10/10 Single Arm Kettlebell Swings

20 Minutes Stairmaster

8)

50 Minutes Stairmaster

9)

2000 Meter Row
1 Mile Run
2000 Meter Row

20 Minutes Stairmaster

10)

5 Rounds
10 PUsh Ups
10 Ring Rows
10 Captains Chair

40 Minutes Stairmaster